Development of muscle strength in women 20-35 years by applying means from fitness

Actuality. In modern times, it is not easy for a person to maintain his state of Health. He is constantly exposed to the technologically altered environment, great physical and psychoemotional stress, so modern man has to live more and more at the limit of his psychic and physical capabilities. In recent years, the Republic Of Moldova has seen an unprecedented decrease in the level of public health. The greatest concern in this regard is the attitude of the younger generation to their health. In the meantime, they will ensure the future socio-economic, political, scientific and technological progress of society. With the emergence of new directions of maintaining and strengthening the state of health, as well as fitness in the field of wellness technologies, significant transformations began to take place in this area important for contemporary society, which, due to excessive technologization, is increasingly subject to the phenomenon of hypodynamia. Every year the number of fitness, medical and wellness sports programs is increasing. Fitness influences the development of all the physical qualities necessary for everyday life. It is so varied that anyone, regardless of age, sex, lifestyle and health status, can adapt the system to their needs, achieving the goals of physical development and training, as well as those of fortifying the state of Health. All the methods applied in fitness contribute to the mass development and improvement of the health of the population by the means available to each person. Among the various directions, a special place is occupied by strength fitness, which is becoming more popular every year. Strength Fitness is one of the most optimal means of maintaining good physical condition and mental energy until old age. Therefore, there is no doubt that strength fitness, as a means/method of fitness will gain more and more followers over time. The purpose of this study is to refine the methodology of the development of motor qualities and capabilities in women (muscle strength), based on the individualization of the training and training process. Research methods: analysis of bibliographic sources; pedagogical observation; control pedagogical testing; pedagogical experiment; statistical-mathematical methods; graphical and tabular method. Research results. For the conduct of experimental research, the evaluation methodology was developed, as well as control tests for researching the level of development and physical training (strength) of women involved in the research were identified. Subsequently, the selection of means intended for strength training was carried out, which would be optimal for the female organism. For this purpose, strength development complexes have been developed, which, at the same time, are aimed at optimizing the psychophysical state of women, depending on individual characteristics. The content and volume of the means aimed at increasing the level of physical training and, implicitly, fortifying the state of health, by improving the level of muscle strength in women of 25-35 years with different degrees of development and physical training, are determined based on the use of the most effective means of training, which should be based on the application of various fitness devices and devices, directed to improving the motor capacities in the researched subjects. As a result of the application of the strength training methodology of women 20-35 years old from the experimental group, developed by us, a substantial increase of the strength indicators defining this motor quality for different links of the body was obtained, compared to the women in the control group, who applied classical strength training technologies used in bodybuilding and who, most often, are based on the accumulation of muscle mass, without taking into account the individual characteristics of the, their needs and goals pursued in the training process. The improvement in the level of physical development in the experimental group starts from 0.1% (waist) and reaches up to 12.4% (decrease in body weight), while in the control group, which also made some progress, however the increases were significantly smaller, starting from 0.1% (waist) and reaching only up to 7.5% (waist perimeter). The indices that define the level of strength training also proved to be significantly higher in the experimental group, where an increase in parameters was attested from 33.3% (lifting the torso from the facial lying 30s.) to 109.1% (maintaining the static position of the torso from the extended facial lying (sec). As for the control group, the increases were not so large, often insignificant, and were within the limits of 18.9% (lifting the trunk from the facial lying 30s.) and 87.8% (maintaining the static position of the trunk from the extended facial lying (sec.). The results of experimental research confirmed the hypothesis put forward in the research, and the goal and objectives outlined were successfully solved. Conclusions and recommendations. Analysis of the scientific literature on strength training of women, practicing fitness has shown a wide variety of methods. The main attention of researchers is paid to the biochemical and biomechanical substantiation of strength training, which undoubtedly confirms the increased attention to fitness, as a form of practicing physical exercise and recreational activity, aimed at fortifying and maintaining the health of women in the basic reproductive period. The identification of tests for the evaluation of individual indicators that define the level of development and physical/strength training) of women 20-35 years old practicing fitness, through the application of factorial analysis, allowed us to objectively assess the level of development and strength training, taking into account their individual characteristics. The strength training technology developed by US and applied in the formative experiment demonstrated a much higher degree of efficiency in the experimental group, which significantly improved, compared to the control group, both the parameters that define the level of physical development and those that define the level of strength training. As a result of the experimental research developed and applied by us, it was confirmed the hypothesis put forward about it, that the use of pedagogical technologies, including optimal regimes for strength development and fortifying the health status of women 20-35 years old, based on individual indicators of physical development and training, will significantly increase the efficiency of the process training and training in fitness clubs. Based on the conducted experimental study on the development of strength in women 20-35 years, by applying the means from fitness, we can recommend the following: - number of training sessions per week - 3 (three); - the duration of the fundamental stage of training is up to 60 Minutes; - heating must include general and special components; - for the development of force capacities, the method of intervals in circuits will be applied; - weight size 50-55% from maximum; - duration of execution-40 seconds; - rest between exercises-30 seconds; - rest between Series - 3 minutes. - the tempo of the exercises is maximum. It is not recommended to carry out training sessions on days and muscle groups, just like men, who are more concerned about increasing muscle mass and less about the level of strength training. Means for training should be varied and often combined with each other, so fats will burn faster, and changes will come faster. You need to eat properly before and after training, to burn fat faster and make the most of the impact of exercise on the body.